I don’t think ur an alien or something that you wouldn’t respond to certain styles of training. Should work but maybe there’s some troubleshooting to be done first.
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Oh yeah Hamster you’re absolutely right. No alien here.
So if I should stray away from 531 what would you recommend?
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Depends on what u like. There’s a bunch of spreadsheets on liftvault.com. Almost every YouTuber or big player in powerlifting has popped out a few programs e.g. Candito, RTS, TSA, Brendan Tietz etc. plenty of intermediate programs
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I’ll have a look, maybe I’ll look at CT’s SGSS again, that worked pretty well. @Frank_C would love this.
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Yes I would. And here’s why:
Pick your goal weight for a PR or max attempt and work backwards from there. I’m not talking about a prepped PR; this is a gym PR.
Take that number and work backwards 12 weeks to get your weights for each week.
Run the program with realistic goals, hit your goal, then repeat with a slightly heavier goal (5 lbs/2.5 kgs).
You could potentially add 5-10kgs to your lifts on the year. Is that acceptable? Absolutely.
And before anyone asks, the reason I’m not running it is because I want to add size to my upper body. I don’t feel like SGSS emphasized that. I grew, but it was mostly legs and ass. I will probably try to figure out a way to increase the upper body volume to fit my goals and then try it.
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Have been weighing in consistently under 78 kg for a week or more now pretty happy with that. Not trying to lose any more, it’s just 1 - 1,5 kg
Real reason for posting today
Training yesterday:
Running: 20 minutes 4 km and 80 m, first time more than 4 km in my 20 min time frame. I felt good all the way. That was nice, it was hard by the end, now I gotta get to a point were that is easy running.
Today I’ll play my usual badminton.
Tonight I’ll have 9 friends over for Superbowl starts at half past midnight here in DK. Go Niners.
We’re going to eat massive amounts of food all night.
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That’s quick
As JMaier describes does that program have you choose a goal weight, work backward from and plan the training with?
SGSS has kind of, it starts off with three weeks of 8 reps, 3 weeks of 5, 3 weeks of 3 reps and the 3 weeks of 54321 reps increasing weights every week, so if you say you’ll end with a certain number it’s just plugging in the numbers.
If that makes sense
So like prescribed % for so and so reps each week? And ur considering planning these % backwards from a desired max result
Exactly, but not my plan right now. 531 for me another 6 month or so
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I see. So when it comes time here’s some food for thought: I dunno if that’s the best approach for ya.
Training stimulus is really variable. For a given workload the training response any given day could vary like if ur stressed or have played badminton or gone for a run. Losing weight/gaining weight and more factors.
Some days with the fixed workload may be too much and get net negative gains. Setting a max that exceeds what u r capable of on your best day only increases that risk. We want as many productive days as possible yeh.
Maybe if we got a training history and controlled external factors we could predict the response and how effective it’d be. Not many people do and life is more fun with a bit of variety if you wanna go out partying or play sports with mates.
So I’d look at some programs that are part RPE based. Dunno if you’ve run anything like that before but is fun. Get a solid training response while living life things.
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Thanks Hamster that is so true, I ran SGSS a year ago, ending with a really nice result. I got all reps all sets throughout the program I even had 3 weeks prior doing sets of 12 and 10 reps. So I know it’s good.
I would set a fatigued gym 1RM of say 100 and then peak and set a fresh RM hopeful that it would be say 110. then I would pick 101 as my goal for the program and everything would be fine. Running the program it’s only the last week on each phase that’s going to be hard.
The only reason not running it, it’s kind of boring.
That’s what I like about 531 I can set PR’s I can see from week to week if I progress and the weights change a bit.
I’ll have a look at some of those RPE based program, but I’m terrible at predicting how many reps I’ve got in reserve.
For now I’ll keep the program I’m doing, I’ll do RPE based reps on the main lift shooting for 2 reps in reserve, something like 8 - 8,5 RPE.
That way it won’t be PR’s but I know where about I should be and I know the ballpark of the lift.
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I like a rep PR too. Very much so. Too much so haha
Still most every one I’ve hit recently I think I’d have been better off not hitting it in order to hit more sub max volume, get a bigger training stimulus and probably recover better for having not got hyped up and gone near max. More gains over the long term
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That’s why I’ll try not 5’s pro but rpe not a rep max but something close
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Yes. Week one suggests starting with 70-72%. You do 3x8 session one, 5x8 session two, add weight and repeat. As Mort said, it has phases - three weeks of 8s, three weeks of 5s, three weeks of 3s, and finishes with three weeks of 5/4/3/2/1.
I ran it after my hip surgery and set my goals as getting back to my previous strength levels. My best deadlift was 495 and my final week had me pulling 465. My bench was scheduled to be 20 lbs than than my lifetime PR, too.
It worked great but a guy could screw it up by planning to hit big PRs at the end instead of being realistic.
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I think this deserves a place in the food porn thread! Wow!
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Damn that looks delicious!!
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@ChickenLittle @muskratlifts My wifes makes cakes several times every week. She’s a damn good cook and makes cakes to die for.
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